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8 Inexpensive ways to eat better

July 12th, 2018 | no comments

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“Healthy eating is so expensive Melanie!”

Not so pussy cat!  Believe it or not, when you make wiser food choices, you actually eat less! Don’t believe me? Sit back and get a load of this.

The human body is in search of nutrients from food, not calories. So when you eat real food—nuts, seeds, beans, avocados, fruits, veggies, fresh meats and seafood— your body knows when to stop eating.  Feed it loads of processed food (i.e. frozen meals, chips, ice cream, pizza, etc.) and it begins the search for the nutrients that it knows will satisfy it. But when it can’t find those nutrients, it continues to eat more, still looking. This is precisely why I can eat an entire bag of chips and still want more!

Listen, if you plan appropriately and know what to buy, you can throw a quick and tasty meal together in just minutes. For example, a favorite breakfast/lunch of mine costs a mere $2.81 to put together. It consists of the following:

  • 1 small avocado: $1.00
  • 1 free range egg: $0.38
  • 2 tablespoons of store bought hummus: $0.60 (make your own hummus using THIS EASY RECIPE and you’ll save $$!)
  • 1 organic apple: $0.83

           TOTAL: $2.81

Compare this meal to your daily $3.69 Starbucks grande Caffe Latte (the one you don’t think twice about). Now tell me…is healthy eating expensive? Sure you can find a million examples of pricey organic produce and meats and throw those in my face, but I’m here to tell you that you CAN eat healthy on a budget without clipping coupons or skimping on quality. 

Here is a short list, along with meal planning ideas, for some of my favorite kitchen staples that won’t break the bank:

  1. 32-ounce bag of frozen strawberries: $1.13 per cup
    Meal idea:

    • Add a cup to your favorite smoothie recipe.
  2. Organic free-range eggs: $0.38 per egg
    Meal ideas:

    • Hard boil seven for the week, store in the refrigerator and eat one for breakfast, as a snack, or chop on top of salad.
    • Try my Egg & Hummus Stuffed Avocado recipe!
  3. Sustainably caught, low mercury tuna (Wild Planet; Safe Catch; Henry & Lisa’s): $2.00 per serving
    Meal idea:

  4. 16-ounce bag of quinoa: $0.60 per serving
    Meal ideas:

    • Season with your favorite spices and serve in place of rice at dinner.
    • Make the perfect probiotic-rich salad using this recipe!
  5. 16-ounce bag of lentils: $0.25 per serving
    Meal ideas (NOTE: Lentils require no soaking and take only 15 minutes to prepare):

    • Mix with quinoa and kimchi to prepare a Lentil, Quinoa & Kimchi Salad for lunch.
    • Add to marinara sauce, soups, casseroles, or tuna and egg salads for a fiber boost!
  6. 16-ounce bag of baby carrots: $0.50 per serving
    Meal ideas:

    • Toss into smoothies.
    • Eat as a snack with a side of OMG Hummus.
    • Drizzle with extra virgin olive oil and roast in the oven using this simple recipe.
    • Chop and add to tuna and egg salad, along with diced red onion and celery!
  7. Bag of small avocados: $1.00 per avocado
    Meal ideas:

  8. Organic Apples: $0.83 per apple
    Meal ideas:

Consider this: A sick body is REALLY expensive. How much money would you dish out to fix a broken, unhealthy body?

Now, tell me again how “expensive” it is to make healthier choices?

Crickets…

Mel’s weekly product pick:
Apples

Next to berries, apples are my favorite fruit. Nothing exotic about them at all…just a plain and simple apple. 

Part of the reason I adore them so is that they fill me up more than bananas, oranges, melons, and pretty much any other fruit. The reason? They’re loaded with dietary fiber (4 grams per medium apple) in both the skin and pulp…this is why you should NEVER peel your apples before enjoying. 

Because they land on the Environmental Working Group’s “Dirty Dozen”—a list of conventionally grown fruits and vegetables with the highest loads of pesticide residues—it’s best to purchase organic apples when possible.

In addition to the meal ideas shared above, here are three other ways to enjoy your favorite apple:

  1. Dice half of an apple and stir into cottage cheese- this makes a wonderful quick breakfast or lunch. My favorite cottage cheese is Kalona Supernatural Organic Whole Milk Cottage Cheese.
  2. Infuse sweet flavors into your glass of water by adding a few thinly sliced Fuji apples.
  3. Sweeten up plain Greek yogurt with diced apples and a dash of cinnamon. 
Mel’s weekly recipe pick:
Egg & Hummus-Stuffed Avocado (with sliced apples)

 

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